What Makes a Great Budget Meal?
A great budget meal usually has three things in common.
1️⃣ A low-cost protein
Eggs, canned tuna, beans, tofu, lentils, chicken thighs — all affordable and stabilizing.
2️⃣ A slow carb or high-fiber base
Brown rice, whole-wheat pasta, oats, tortillas, potatoes, frozen veggies, canned beans.
3️⃣ A veggie add-on (fresh or frozen)
Frozen vegetables are just as nutritious and cost-friendly.
Making Simple Meals More Blood-Sugar Friendly
You don’t need huge adjustments — small tweaks help.
For example:
- A peanut butter and jelly sandwich is budget-friendly, but peanut butter with fruit (like apple slices or banana) is often a better blood-sugar choice.
- Choose whole-grain items when possible.
- Add a side of vegetables, soup, or beans to round out the meal.
These small changes help slow digestion, keep you fuller longer, and reduce big blood sugar swings.
Need Ideas?
Here’s a quick visual guide — save this article so it doesn’t get lost!
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